The last post that went up ran through, in both nerd speak and caveman talk, why self myofascial release is something that you should look into. Well…realistically nobody gives a shit as to WHY it is something you need to do, you just want the HOW. Am I right?
So here you go…
Implements for Self Myofascial Release
This is the easy part. Basically anything that can focus pressure onto your muscles can be used for self myofascial release. My favorite is a softball because it’s hard enough to produce enough pressure and the perfect size to use for both upper and lower body. It’s also incredibly easy to travel with.
Next up we have a tennis ball and/or lacrosse ball. Both very cheap, ultra portable and perfect to use when trying self myofascial release for the first time. My only complaints with these two is their size. They are small enough to really let you work out any kinks in your upper body. However, most people with any amount of mass in there legs will find that they aren’t big enough to create any pressure. Personally, my legs just kind of mold around the ball, I only feel a little bit of pressure and my legs are rubbing against the floor more than I’d like.
Hard shell medicine balls are also great to use if you don’t want to buy anything or just want to try the methods out before you do. Most gyms worth their membership fees will have at least four or five laying around.
Last we have implements that were made specifically made for self myofascial release. The travel stick, foam rollers and rumble rollers. Each has their own pros and cons. I started out with the travel stick and still use it for my lower body because I can apply as much pressure as I need. With a foam roller you’re pretty much limited to the amount of pressure you get with your bodyweight and gravity. The rumble roller combats this drawback by adding little nubbins to create more pressure. If you’re trying to save money or outfit a rather large facility it’s just as easy to go to Home Depot and get a piece of pre cut PVC pip for less than $10.
Basically what it comes down to is testing out what works best for you and your situation. Of the eight implements I mentioned above I’ve owned all but the rumble roller. If I had my own facility I’d keep them all there to switch back and forth between, but since I’m a damn gypsy and live out of my car and a rucksack I only hold onto the travel stick and the softball.
Lower Body Self Myofascial Release
The concepts are easy. Pick an area on your body that needs work, or better yet do your whole body regularly, and spend anywhere between a minute and two minutes rolling that area. If you come across a trigger point (you’ll know when you do because it’ll hurt like hell) sit in that general area for a little bit longer until it begins to loosen up. It won’t be 100% gone the first time, this is why regular sessions are important. The first three videos are part of my Average Joe to Alpha Male training program, check it out here for more information.
Upper Body Self Myofascial Release
Same concept mentioned above. One to two minutes per area and stick on trigger points a little longer until they begin to release. When it comes to upper body I’ve found that focusing between the shoulder blades and on the mid to upper traps gives the most benefits.
This video was embedded from the youtube channel for Robertson Training Systems. If you want more information I highly recommend checking out his videos.
Drop a comment below if using self myofascial release has benefitted your training.